Bodyweight Upper Body Exercises: What are 8 Upper Body Exercises?

 

Here are eight upper body exercises that target various muscles in the arms, shoulders, chest, and back:

1. Push-Ups: Targets chest, shoulders, and triceps.

   • Start in a plank position with your hands slightly wider than shoulder-width apart.
   • Lower your body until your chest nearly touches the ground, keeping your elbows close to your body.
   • Push back up to the starting position, fully extending your arms.

2. Pull-Ups: Targets back, biceps, and shoulders.

   • Hang from a pull-up bar with your palms facing away from you and hands slightly wider than shoulder-width apart.
   • Pull yourself up until your chin is above the bar, keeping your elbows close to your body.
   • Lower yourself back down to the starting position with control.

3. Dips: Targets triceps, chest, and shoulders.

   • Find parallel bars or the edge of a sturdy chair or bench.
   • Grip the bars or edge with your hands and lift yourself up, keeping your elbows slightly bent.
   • Lower your body by bending your elbows until your upper arms are parallel to the ground.
   • Push through your palms to straighten your arms and return to the starting position.

4. Bench Press: Targets chest, shoulders, and triceps.

   • Lie on a flat bench with a barbell or dumbbells held directly above your chest, arms extended.
   • Lower the weight towards your chest, keeping your elbows at a 45-degree angle.
   • Push the weight back up to the starting position, fully extending your arms.

5. Shoulder Press: Targets shoulders and triceps.

   • Sit or stand with a barbell or dumbbells held at shoulder height, palms facing forward.
   • Press the weight overhead until your arms are fully extended.
   • Lower the weight back down to shoulder height with control.

6. Bent-Over Rows: Targets back, biceps, and shoulders.

   • Stand with feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs, palms facing towards you.
   • Hinge at the hips and lean forward slightly, keeping your back flat and chest up.
   • Pull the weight towards your lower chest, squeezing your shoulder blades together.
   • Lower the weight back down to the starting position with control.

7. Tricep Dips: Targets triceps, shoulders, and chest.

   • Sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers pointing forward.
   • Walk your feet forward and lift your hips off the chair, keeping your knees bent at a 90-degree angle.
   • Bend your elbows to lower your body towards the ground, then press through your palms to straighten your arms and return to the starting position.

8. Lateral Raises: Targets shoulders and upper back.

   • Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing towards your body.
   • Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height.
   • Lower the weights back down to the starting position with control.

Incorporate these upper body exercises into your workout routine to build strength, muscle mass, and definition in your arms, shoulders, chest, and back. Adjust the weight and intensity as needed to suit your fitness level and goals, and prioritize proper form and technique to avoid injury.

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